Crossfit 24/7 - Forging Elite Fitness in Winston Salem, NC http://www.crossfit247.com/ en-US Copyright 2008 Tue, 14 Oct 2008 10:47:08 -0500 http://www.sixapart.com/movabletype/ http://www.rssboard.org/rss-specification 081014 "Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.

IMG_7337.jpg

Good luck to Jason and Janelle in Baltimore!  We'll miss you guys!

]]> http://www.crossfit247.com/2008/10/081014.html http://www.crossfit247.com/2008/10/081014.html WOD Tue, 14 Oct 2008 10:47:08 -0500 081013 Shoulder Press 3-3-3-3-3

3 rounds for time:
300m row
30 situps
15 KB swings, 55(35)lbs

Post times and weights to comments.
IMG_7327.jpg


]]> http://www.crossfit247.com/2008/10/081013.html http://www.crossfit247.com/2008/10/081013.html WOD Tue, 14 Oct 2008 10:44:16 -0500 081006 Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

IMG_7166.jpg

Back from Costa Rica!

]]> http://www.crossfit247.com/2008/10/081006.html http://www.crossfit247.com/2008/10/081006.html WOD Mon, 06 Oct 2008 10:19:51 -0500 080918 25 Kettlebell swings, 55(35)lbs
100 rope jumps

Post time to comments.
]]> http://www.crossfit247.com/2008/09/080918.html http://www.crossfit247.com/2008/09/080918.html WOD Thu, 18 Sep 2008 09:02:05 -0500 080917 Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Post reps for all three exercises in all rounds.



Muslce Up Montage from Peter Haas on Vimeo.]]> http://www.crossfit247.com/2008/09/080917.html http://www.crossfit247.com/2008/09/080917.html WOD Tue, 16 Sep 2008 13:33:25 -0500 0800916
  • Work on Muscleups
  • 10-20-10 for time:
    • KB swings, 55(35)lbs
    • Squat thrusts
    Post time to comments.

    jamieabmat.jpg



    ]]>     http://www.crossfit247.com/2008/09/0800916.html http://www.crossfit247.com/2008/09/0800916.html WOD Tue, 16 Sep 2008 13:29:20 -0500     080915

    "The Chief"
    Max rounds in 3 minutes of:
    135 pound Power cleans, 3 reps
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles.

    Post rounds completed for each of the 5 cycles.

    IMG_0725.jpg

    ]]>     http://www.crossfit247.com/2008/09/080915.html http://www.crossfit247.com/2008/09/080915.html WOD Mon, 15 Sep 2008 11:59:23 -0500     080909
  • Front Squat - build up to a heavy single
  • Tabata Squats - For twenty seconds do as many reps of squats as you can - then rest 10 seconds.
    Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
    The score is the least number of reps for any of the eight intervals.

    • IMG_0811.jpg

    ]]>     http://www.crossfit247.com/2008/09/080909.html http://www.crossfit247.com/2008/09/080909.html WOD Wed, 10 Sep 2008 12:50:03 -0500     080908 3 rounds for time:
    50 KB swings, 55(35)lbs
    50 Knees to Elbows
    50 DB push press, 35(25)lbs

    Post time to comments.

    IMG_1532.jpg

    ]]>     http://www.crossfit247.com/2008/09/080908.html http://www.crossfit247.com/2008/09/080908.html WOD Mon, 08 Sep 2008 16:41:24 -0500     080904 Gymnastics work:
    • Ring dips
    • L sits
    • Planche pushups
    • Frog tucks
    3 rounds for time:
    15 Kettlebell swings, 55(35)lbs
    10 burpees

    IMG_6859.jpg
    Working on the muscleup

    ]]>     http://www.crossfit247.com/2008/09/080904.html http://www.crossfit247.com/2008/09/080904.html Thu, 04 Sep 2008 09:09:44 -0500     080903 For time:
    25 pullups
    30 deadlifts, 135(95)lbs
    40 pushups
    50 situps
    40 pushups
    30 deadlifts, 135(95)lbs
    25 pullups

    Post time to comments.


    ]]>     http://www.crossfit247.com/2008/09/080903.html http://www.crossfit247.com/2008/09/080903.html WOD Thu, 04 Sep 2008 09:07:41 -0500     080828 6 rounds for time:
    15 KB swings
    15 KB hang high pulls
    15 1 arm DB snatches

    Rest for 5 minutes, then.......

    2 rounds:
    1 min front plank
    30s side plank, left side
    30s side plank, right side

    Post time to comments.
    IMG_6903.jpg

    ]]>     http://www.crossfit247.com/2008/08/080828.html http://www.crossfit247.com/2008/08/080828.html WOD Thu, 28 Aug 2008 16:01:07 -0500     080827 Front Squat 10-10-10-10

    4 rounds for time:
    250m row
    10 pullups
    10 DB thrusters, 35(20)lbs

    Post time to comments.
    ]]>     http://www.crossfit247.com/2008/08/080827.html http://www.crossfit247.com/2008/08/080827.html WOD Thu, 28 Aug 2008 15:58:53 -0500     080826 5 rounds for time:
    150 rope jumps
    20 KB swings, 55(35)lbs
    15 pushups

    After that (not for time):
    3 rounds:
    10 Overhead situps, 15(10)lb med ball
    20 Russian twists, 15(10)lb med ball

    Post time to comments.
    ]]>     http://www.crossfit247.com/2008/08/080826.html http://www.crossfit247.com/2008/08/080826.html WOD Tue, 26 Aug 2008 15:38:27 -0500     080825 2 rounds for time:
    • 5 Walking lunge steps + 5 Push Press, (35)20lbs.  Travel 80 yards total.
    • 1/4 mile run
    Post time to comments.
    ]]>     http://www.crossfit247.com/2008/08/080825.html http://www.crossfit247.com/2008/08/080825.html WOD Tue, 26 Aug 2008 15:36:27 -0500